2) Shoulder Impingement: Say Goodbye and How to Avoid it

Ever felt that sharp jab of pain while reaching into the back seat of the car? Or maybe you’re gritting your teeth as you push through the last few lateral raises at the gym? That pesky discomfort could be shoulder impingement—a surprisingly common issue that can leave you frustrated and wondering when your shoulder will feel normal again.

Whether you’re an athlete, a tradie, an office worker, or someone who spends their days painting ceilings or gardening, shoulder impingement can sneak into your life and throw a spanner in the works. But don’t worry—there’s plenty you can do about it!

In this blog, the team at XPHYSIO will walk you through what shoulder impingement is, why it happens, and how physiotherapy can be your secret weapon to getting back to a pain-free, mobile life.

What is Shoulder Impingement?

Let’s start with the basics. Your shoulder is one of the most complex joints in the body, with a huge range of motion. But that flexibility comes at a price—it’s also prone to injury.

A Quick Anatomy Lesson

The shoulder is a ball-and-socket joint, with the ball at the top of your upper arm bone (humerus) fitting snugly into a shallow socket in your shoulder blade. To keep everything stable and moving smoothly, you’ve got a team of four muscles and their tendons called the rotator cuff. Think of these as the shoulder’s support crew.

Now, here’s where things can go wrong. Shoulder impingement happens when those rotator cuff tendons get squashed (or “impinged”) between the bones in the joint—specifically the acromion (a bony bit at the top of your shoulder) and the head of the humerus. This pinching can lead to pain, inflammation, and frustration.

Why Does Shoulder Impingement Happen?

Shoulder impingement can happen for a bunch of reasons, and often it’s a mix of several factors. Here are some of the big ones:

1. Repetitive Overhead Movements

Ever painted a ceiling, played heaps of tennis, or spent a weekend lifting things above your head? These kinds of activities can overwork the rotator cuff tendons, leading to wear and tear.

2. Poor Posture

Slouching at your desk, hunching over your phone, or sitting in awkward positions can mess with your shoulder alignment. Over time, this poor posture puts unnecessary stress on the rotator cuff.

3. Muscle Imbalances

If some of your shoulder muscles are weak while others are tight, it can throw off the way your shoulder moves, increasing the risk of impingement.

4. Structural Abnormalities

Some people naturally have a narrower space in their shoulder joint, which makes impingement more likely.

How Does Shoulder Impingement Feel?

Wondering if you might be dealing with shoulder impingement? Here are some of the classic symptoms:

Pain

A dull, aching pain in the shoulder that gets worse with overhead movements.
Sometimes, the pain radiates down your arm, especially when you’re reaching for something or lifting.

Weakness and Limited Movement

You might find it hard to lift your arm or rotate it fully.
Struggling to reach behind your back or out to the side is another telltale sign.

How Physiotherapy Can Help

Here’s the good news: shoulder impingement is absolutely treatable, and physiotherapy is one of the most effective ways to tackle it. At XPHYSIO, we take a personalised approach to get you moving pain-free again. Here’s how:

1. Thorough Assessment

We start by digging deep into what’s causing your pain. A physio will assess your:

Posture: Is slouching a factor?
Strength: Are some muscles pulling their weight while others slack off?
Mobility: How’s your range of motion looking?
Biomechanics: Are your movement patterns putting extra stress on your shoulder?

This detailed assessment helps us tailor a plan just for you.

2. Pain Management

Before jumping into strengthening or stretching, it’s essential to get your pain under control. We might use techniques like:

Manual Therapy: Hands-on treatment to ease tension and improve movement.
Massage and Joint Mobilisations: To reduce stiffness and improve blood flow.
K-Taping or Strapping: For extra support and to limit painful movements.
Education: Understanding which movements to avoid and how to move better.

3. Strengthening Exercises

Weak muscles are often a big part of the problem, so we focus on strengthening your rotator cuff and the muscles around your shoulder blade. This helps stabilise the joint and prevent future issues. Some common exercises might include:

Shoulder external rotations with resistance bands.
Scapular retraction exercises (to strengthen your shoulder blade muscles).
Gradual progressions to ensure pain-free improvement.

4. Stretching and Flexibility

Tight muscles can pull your shoulder out of whack, so stretching is another key piece of the puzzle. Gentle stretches or even self-massage techniques can work wonders in improving flexibility and preventing further tightness.

5. Posture Correction

Bad posture is a major player in shoulder impingement, so we’ll help you become more aware of how you’re sitting, standing, and moving throughout the day.

For desk workers: Adjusting your chair, desk height, and screen can make a massive difference.
For drivers: Pay attention to how you’re sitting in the car to avoid slouching.

6. Biomechanical Analysis

We’ll take a closer look at how you move, whether that’s your gym technique, the way you lift at work, or how you throw a ball. Identifying and fixing any abnormal movement patterns is crucial for preventing future problems.

7. Activity Modification

Sometimes, it’s as simple as tweaking the way you do things. If certain movements or activities are making your pain worse, we’ll guide you on how to adjust them without completely giving them up.

Preventing Shoulder Impingement

Once you’re feeling better, it’s important to keep those shoulders healthy. Here are some tips to prevent impingement from making a comeback:

1. Nail Your Technique

Whether it’s lifting weights at the gym or doing DIY projects at home, using the correct form is key to avoiding shoulder strain.

2. Keep Your Shoulders Strong

Incorporate regular shoulder-strengthening exercises into your routine to maintain stability and mobility.

3. Stretch it Out

Don’t let your muscles get tight! Make stretching a habit, especially if you’re spending long hours at a desk.

4. Set Up Your Workspace

An ergonomic workspace isn’t just about comfort—it can save your shoulders too. Make sure your desk and chair are set up to promote good posture.

Final Thoughts: Take Control of Your Shoulder Health

Shoulder impingement might be common, but it’s definitely not something you have to live with. Reach out to us today and with the right mix of physiotherapy, strengthening, and lifestyle adjustments, you can wave goodbye to shoulder pain and get back to doing what you love.

At XPHYSIO, we’ve helped countless people reclaim their mobility and live pain-free. So, if your shoulder’s giving you grief, don’t wait—book an appointment with us today. Let’s work together to improve the way you move! Our number is 9806 3077, give us a call now to get started.